The FREE Bodyweight Home Workout
A powerful bodyweight system to build your dream physique without ever stepping foot in a gym
Who is this for?
This plan is for the modern-day warrior — the student, the entrepreneur, the busy professional — who dreams of building a strong, aesthetic body but simply doesn't have the time or access to a gym.
No machines. No excuses. Just your body, a little space, and the right plan.
And that’s exactly what this Push Pull Legs Bodyweight Program delivers.
Inspired by minimalism. Built for transformation.
This method breaks down your training into a Push Day, Pull Day, and Legs Day — the most time-efficient and effective way to build a balanced physique. Every movement is designed to be performed at home using just your bodyweight.
You don’t need fancy equipment. You need consistency, the right progression, and a smart plan — this is it.
The Push Pull Legs Bodyweight Program
A simple but powerful plan split into three workouts that hit every major muscle group, with the goal of gaining muscle, getting leaner, and building a solid foundation.
Whether you're a beginner or coming back from a break, this program is your gateway to finally getting in shape — even on your tightest schedule.
PPL Program Guidelines:
✅ Perform each workout once per week (Push, Pull, Legs)
✅ Optional: Add a second round for faster results (6-day training split)
✅ No equipment needed — just your body and dedication
✅ Challenge yourself with backpack resistance or tempo control
✅ Follow a simple, flexible eating strategy to support your goals
✅ Watch your physique transform in weeks, not months
This is more than a workout plan. It's your starting point.
Download it free. Start today.
Who Am I?
I'm Hamza Berbar.
I'm an Aesthetic and Strength Coach with 6 years of experience helping men build powerful, aesthetic physiques through smart, disciplined training.
Why me?
Because I was where you are. I used to struggle with combining aesthetics and strength in one effective program. Bodybuilding made me look good, but I wasn’t strong. Powerlifting made me strong, but I didn’t look how I wanted. Streetlifting gave me control, but not the complete package.
So I created the Hybrid Strength Method — a system that fuses bodybuilding, powerlifting, and streetlifting into one cohesive program.
The result? You don’t have to choose between looking strong and being strong. You’ll have both.
👉 Check out my programs — you’ll find something that helps you move forward, get stronger, and look the way you train to.
A free bodyweight Push Pull Legs plan to build muscle at home with no equipment — perfect for busy people who want fast, effective results.